STRENGTHEN THE ILIOTIBIAL BAND
Paul Hough, lead sport/ exercise physiologist at St Mary’s University and author of Advanced Personal Training explains how…
WHAT IS IT?
The iliotibial band (ITB) is a tendinous sheath of connective tissue that originates on the iliac crest (hip bone) and runs down the outside of the thigh to the lateral condyle of the tibia (outer shin).
HOW IT WORKS?
The iliotibial band has an important role in stabilising the knee. It’s influenced by several muscles around the thigh region, such as the tensor fasciae latae, or TFL, at the top of the hip, glutes and quadriceps.
WHAT GOES WRONG?
Cyclists may develop a weakness and/or tightness in any of these muscles, which can affect the position of the iliotibial band, causing compression and aggravation of the tissue. This can lead to tenderness, tension and pain across the outer knee. Over time it can cause muscle imbalances or ITB syndrome.
HOW TO FIX IT?
Massage and foam rolling of the ITB can reduce tension and alleviate pain but the connective tissue of the ITB doesn’t respond to conventional strengthening or stretching exercises in the same way as muscle. Targeting the ITB directly isn’t advised, instead ‘roll’ the surrounding muscles, particularly the quadriceps and the tensor fasciae latae or thigh muscles. Low intensity strengthening exercises of these muscles – glute bridges, thigh and clamshell stretches [lie on your side with your knees bent, and raise your upper knee] work well.